Reducing Childhood Obesity
September is National Childhood Obesity Awareness Month, and according to the Center for Disease Control (CDC), it affects 1 in 6 children in the United States. Other government web sources indicate that childhood obesity affects as many as 1 in 3 children. Either number is startling and shows how serious the issue really is!
There are many reasons why childhood obesity is becoming more prevalent– easy access to cheap but high calorie food, limited or no access to affordable healthy food options, social trends such as video games and social media obsession that create a less active lifestyle, and family environment, just to name a few. Obesity in children can lead to many health problems that were once seen only in adults:
Type 2 diabetes
High blood pressure
High cholesterol
Heart disease
Asthma
Sleep apnea
Bone and joint problems
Children with obesity are also more likely to carry that extra weight into adulthood, greatly increasing their risk of diabetes, heart disease, stroke, liver and kidney issues, and many types of cancers. Unfortunately, overweight and obese children are also being bullied and teased more often and are more likely to suffer from social isolation, depression and low self-esteem. From a physical and mental health perspective, childhood obesity is a serious issue that needs attention.
The good news is that the trend of increasing childhood obesity rates can be reversed, and is being reversed here in Maine. In 2006, the Let’s Go! initiative - founded by seven leading health, business and community-based organizations in Maine - began. Their mission was to reduce and prevent obesity by creating an environment that supports healthy choices. Let’s Go! brings healthy living strategies into schools, child care and out-of-school programs, health care practices, and workplaces in order to reach children and adults where they live, learn, work, and play.1
This Maine initiative seems to be working too! Data has shown that obesity rates dropped from 13% in 2013 to 9.7% in 2016 for girls age 3-18. Additionally, obesity rates in third and fifth graders declined by 8.5% and 2.5% in just two years.2 When your community and its businesses take steps toward helping families live a healthier life, you really do see a benefit. Although Let’s Go! was founded here in Maine, they have already dedicated efforts to expand into New Hampshire, Massachusetts, Connecticut, New York, Pennsylvania, North Carolina and South Carolina. Programs like Let’s Go! are key to helping our communities and nation live a healthier, happier life.
In honor of National Childhood Obesity Awareness Month, and the Let’s Go! 5-2-1-0 program, below are some tips to help you and your family make healthy changes together.
Eat Your Veggies. The Let’s Go! initiative emphasizes eating at least 5 colorful fruits and veggies every day. Making healthy meals and snacks doesn’t have to be complicated, or boring. Create fun options for your kids to snack on such as ants on a log, apple faces (sliced apples with raisin eyes and a cheese string mouth), frozen grapes, even melon balls dropped into yogurt. Also try blending (aka hiding!) veggies into sauces to get more veggies into your and your kids’ diets. Keeping fruit and cut up veggies readily available can make this tip easier to accomplish!
Limit screen time to 2 hours a day (computer, TV, video games, phones). Let’s Go! also emphasizes limiting screen time and moving more often. As a family come up with an agreement for ‘no phones during meals’, set an alarm or a deadline at the end of the day, or agree to an ‘electronic blackout’ during certain hours. Keep the little ones busy with books, puzzles, scavenger hunts, and even helping with meal prep and planning.
Get active outside. Let’s Go! encourages kids to get at least one hour of activity in per day. Find activities your kids enjoy, and join in the fun! Ride bikes, take walks or hike together, walk around your neighborhood, or go to the park with a frisbee or a glove and ball. Take some time to play together. Everyone will benefit!!
Drink more water. Let’s Go! emphasizes limiting or eliminating sugary drinks. Make sure water is always available as a no-calorie alternative to sugary beverages and juices. Beverages can still be fun and tasty by adding to water bottles some lemon, raspberries or any fruit you or your child likes. Some bottles even have a top that can hold fruit!
Be a role model! Choose whole foods, eat your veggies, reduce your sweets, and make your healthy meals and snacks tasty to keep yourself motivated. Schedule physical activity into your week and make movement fun for yourself. Living and enjoying a healthy lifestyle can have a trickle down effect to your loved ones. Your kids look up to you, let them see you shine!
Taking small steps as a family can help you, your child, and your entire family spend quality, fun time together. Getting healthy is just a positive side effect!
RESOURCES:
1. https://mainehealth.org/lets-go/about
2. https://mainehealth.org/news/2018/03/lets-gos-response-to-latest-national-childhood-obesity-data
https://www.cdc.gov/features/childhoodobesity/index.html
https://health.gov/news/announcements/2017/09/toolkit-national-childhood-obesity-awareness-month-2/
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